Wednesday 2.9.22

by Spearfishyoga

**Surprise!! We are doing the Open WOD today instead of Friday, due to it fitting better into our program this way.

WARMUP

10 min AMRAP

1 min cardio

:30 Double Unders

5 Deep Squat To Hamstring Stretch

10 Alt Samson Lunges

5 PVC Hip Hinge

10 PVC Passthroughs/Dislocates

10 PVC OHS

Then…

Burgener Warmup

STRENGTH

EMOM x 10

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch

WOD

AMRAP 10 minutes

30 Double-Unders

15 Power Snatches (75/55 lb)

NOT OPTIONAL POST WOD

Take 15 min to work on your “Goat”